These high-fiber falafels patties, made of spiced garbanzo beans and grains, can be served alone or as filling ingredients in pita bread.
Author: American Dry Bean Board
Serves: 4 person(s)
Preparation Time: 35 mins
1 medium onion, coarsely chopped
1/4 cup packed parsley leaves
2 cloves garlic, minced
1/2 tsp ground cumin
3/4 tsp dried oregano leaves
2 tsp lemon juice (2-3 tsp)
2 dashes each of salt and black pepper, to taste, divided
1 cup dry plain wholegrain bread crumbs, divided
1/4 cup chopped raisins (optional)
1 egg yolk
1 olive oil cooking spray
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/3 cup nonfat plain yogurt
1/2 tsp dried mint leaves (optional)
Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.
Spray large skillet with cooking spray; heat over medium heat until hot. Cook falafel over medium heat until browned on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook until browned on the bottom, 2 to 3 minutes.
TOMATO-CUCUMBER RELISH: Combine tomato, cucumber, yogurt, and mint leaves in a small bowl. Season to taste with salt and pepper.
Arrange 4 falafel patties on each plate; serve with Tomato-Cucumber Relish.
Serving suggestions are not included in the nutritional analysis.
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